Dates are nice and chewy with a sweet flavor and are a popular sugar replacement in baking.
Dates contain several vitamins and minerals, in addition to fiber and antioxidants. Fiber is highly beneficial for blood sugar control. It slows digestion and helps prevent blood sugar levels from spiking after eating.
Dates also contain a significant amount of vitamin B, which helps manage the process that converts food to energy.
Here’s an overview of the three most potent antioxidants in dates:
Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer
Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration
Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease
It's important to note that dates are high in calories and best consumed in moderation.
A 100-gram serving provides the following nutrients (1):
Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI